Knee sprains are one of the most common injuries in mixed martial arts, particularly in submission-focused disciplines like Brazilian Jiu-Jitsu, Judo, and wrestling.
A large database study by Bickley et al. analyzed 8,400 MMA injuries presenting to U.S. emergency departments between 2009 and 2019.
Strains and sprains accounted for 32% of all injuries. Lower extremity injuries were more frequent than upper body injuries (42.5% vs 36%), and male athletes were more likely to experience fractures and dislocations compared to females.6
Brazilian Jiu-Jitsu athletes show particularly high rates of knee injuries.
One study found that 30% of BJJ fighters reported at least one knee injury in the past year, with MCL injuries affecting 38% and LCL injuries affecting 19%.
These statistics illustrate a clear pattern: the repetitive twisting, pivots, guard passes, and takedowns inherent to submission-based MMA put the knees under constant strain.
Even minor sprains can compromise stability, reduce explosiveness, and increase the risk of more serious injuries over time.
At The Disc Chiropractic, we understand the unique demands of combat sports.
Our approach evaluates not just the knee, but the entire kinetic chain—hips, pelvis, spine, and lower extremities—to pinpoint the root cause of pain and instability, helping fighters recover safely and perform at their best.
How Knee Sprains Happen in MMA
A knee sprain occurs when the ligaments that stabilize the joint — ACL, MCL, LCL, or PCL — are stretched beyond their normal range. Sprains vary in severity:
- Grade 1: Mild stretching with minimal instability
- Grade 2: Partial tear with moderate instability
- Grade 3: Complete tear with significant instability
Fighters typically injure their knees during:
- Heavy takedowns or sprawls
- Pivoting, cutting, or lateral movements
- Twisting during submissions or guard passes
- Collisions with training partners or the cage
Even repeated minor stresses over time can lead to chronic instability, making the knee more vulnerable to future injuries.
Symptoms of a Knee Sprain
Symptoms vary depending on the ligament affected and severity:
- Pain along the inside or outside of the knee
- Swelling and bruising
- Instability or “giving way” during pivots or takedowns
- Limited range of motion
- Tenderness along the ligament
In grappling-heavy sports, pain may increase with twisting, knee-on-belly drills, or transitioning through guard positions.
Why Proper Treatment Matters
Ignoring a knee sprain or relying solely on rest can be dangerous. Chronic instability may lead to:
- Meniscus tears
- Patellofemoral pain
- Early-onset osteoarthritis
- Decreased performance and explosiveness
Fighters need a comprehensive approach that addresses alignment, joint stability, and muscle balance to prevent re-injury.
Knee Sprain Treatments at The Disc Chiropractic
At The Disc Chiropractic, we use non-surgical, evidence-based treatments designed for combat athletes:
Chiropractic Adjustments
Misalignment in the pelvis or hips changes weight distribution through the knee. Our precise adjustments restore proper alignment, improving stability during takedowns, pivots, and striking movements.
Shockwave Therapy
Using the Intelect RPW 2, we deliver acoustic waves to promote tissue repair, reduce inflammation, and break up scar tissue around the injured ligament.
Soft Tissue Therapy
Tight quadriceps, hamstrings, and hip muscles can overload the knee. With the Rapid Release™ Pro 3+, we release adhesions and trigger points to improve mobility and support healing.
Therapeutic Exercises
We provide custom exercises to strengthen hips, glutes, and knee stabilizers. This improves functional stability, reduces re-injury risk, and restores confidence during grappling and striking drills.
FAQs About Knee Sprains in MMA Fighters
How long does it take to recover from a knee sprain?
Recovery varies by grade: Grade 1 often heals in 2–4 weeks, Grade 2 in 6–8 weeks, and Grade 3 may require 3–6 months plus rehab.
Can chiropractic care help a knee sprain?
Yes. Proper pelvic and hip alignment reduces stress on the knee and enhances joint stability.
Should I wear a knee brace after a sprain?
Braces can provide support, especially during training, but they don’t correct underlying alignment or muscle imbalances. We combine bracing with targeted rehab for optimal recovery.
Can knee sprains cause chronic problems?
If untreated, sprains can lead to instability, meniscus damage, and long-term pain.
How do I know which ligament is sprained?
Clinical tests and careful examination by a chiropractor can identify the injured ligament. In some cases, imaging is recommended.
Can I continue training after a minor sprain?
Light activity may be possible, but full-intensity training should wait until the knee is stable to prevent worsening the injury.
Are grapplers more prone to MCL or ACL injuries?
MCL injuries are more common due to lateral stress during guard passes, while ACL injuries occur with pivoting, sprawl failures, or twisting under load.
Will shockwave therapy work for ligament injuries?
Yes. It promotes blood flow, accelerates healing, and helps reduce pain in minor to moderate ligament sprains.
How do therapeutic exercises help prevent re-injury?
Exercises strengthen hip, glute, and knee stabilizers, improving joint control and reducing the stress that leads to sprains.
When can I return to sparring or competition?
Return depends on severity and rehab progress. Minor sprains often allow limited training within weeks, while more severe injuries may take months before full competition readiness.
Take Control of Your Knee Sprain
Don’t let knee instability hold back your grappling or striking. At The Disc Chiropractic, we evaluate the entire kinetic chain to identify the root cause of your knee sprain and design a recovery plan tailored for MMA fighters.
Your first visit is just $97, including a full consultation, spinal and knee exam, and a detailed report of findings.
Book an Appointment Now or Call: 720‑573‑4910